anatomy test - unit c Flashcards
training and preparation of the body
what are the principles of training
- individual differences
- systematic dance training
- developing movement memory
an individual propensity for injury may be….
structural functional (behavioral) attitudinal
what influences an individuals movement vocabulary
anatomical structure
strength
flexibility
stamina or fitness level
what are the 3 different somatypes (body types)
ectomorph
mesomorph
endomorph
what type of body is an ectomorph
an ectomorph in considered to be long, narrow, lean, lithe body with fragile bones. has potential for quick, sudden movements and will find activities that require muscular endurance difficult. they will need to do strength training, muscular endurance training, cardi respiratory training and relaxation techniques
what type of body is a mesomorph
a mesomorph is described as solid, square, muscled and athletic like. has the potential for strength, power and muscular and cardio respiratory endurance. difficulty is with flexibility and will find it hard to perform isolated and removed movements because of the increased muscle tone
what type of body is an endomorph
an endomorph is described to have rounded body contour. have lower body to power ratio and have difficulties transferring weight and maintaining balance efficiently. strength isn’t a problem but isolated or specific strength activities may be more difficult. will need endurance training.
what is systematic dance training
systematic dance training refers to the building up of skills over a periods of time or progressively.
how to achieve systematic dance training
- increase number of repetitions, sets or type of exercise performed
- increase the speed with which the exercise is executed
- decrease rest sessions between active sessions
systematic dance training process may involve
- refining skills through appropriate exercises where the volume, intensity and frequency are built up over time to improve strength, stamina and flexibility
- improving specific movement categories over a period of time through repetition to gain accuracy or technique
key strategies for developing movements memories
PREPARATION - familiarize yourself with the choreographers movement style so then you have an understanding of their movement language
CHUNKING - break the choreography down into smaller, more manageable pieces
STRATEGIC NOTE TAKING - document complex problem sequences to remember what comes where
VISUALISATION - mark through choreography anywhere (even while sitting down), the visual image of the choreography
what does a warm up do
prepares body for movement
what does warm down do
aids recovery
what are the main functions of a warm up
- to prepare the muscles and ligaments for work
- to allow the muscles and ligaments to stretch to prepare for increase range of movement or flexibility needed during the class
- to prepare muscles for an output of strength
- to get in touch with your body
why does the heart rate need to increase during a warm up
to allow blood circulation to pass through your muscles to provide oxygen and energy and to remove waste products which can stiffen muscles
why is it important to lightly stretch your ligaments during a warm up
it is important so that you can achieve better flexibility during a class and to prevent soreness or injury after a class
how does increasing the rate of nerve impulses during a warm up important to you during a dance class
this is important as it prepares them to work at full strength and the stronger the stimulus to the muscle, the greater force it can exert during contraction
what should you think about when you are doing in your warm and what to do in your warm up
- how much time do you need?
- should begin on the floor or standing up?
- do you start slowly by moving major joints and muscles, stretching or jogging?
- are you familiar with the content of the class?
- are you suffering or returning from injury?
- is your body flexible or tight?
- is the weather cold, hot or temperate?
- have you come from hot shower, tiring rehearsal or public transport ride?
- how quick or slow does you body take to warm up?
what sequences fit into a the cardio component of warming up
running
skipping
riding a bike
anything to get your heart rate increased
what sequences help to mobilize your joints during a warm up
arm swings
combine with cardio
what sequences fit into stretching in a warm up
static stretching (2-3 stretches - 1min each)
what sequences fit into a kinetic awareness aspect of warming up
imagery to wake up the brain for class and to tune into your body
what does a cool down do
- allows muscles and ligaments to recover
- allows muscles and ligaments to stretch to gain increased range of movement or flexibility
- allows muscles to recover from the output of strength
- to get in touch with your body
what are the benefits of cooling down
- to release muscular tension and to relax the body
- to assist in the slowing down of blood circulation
- to assist in lowering the heartbeat back to resting which also lowers body temperature
- to allow muscles and ligaments to recover
- to prevent Delayed Onset of Muscle Soreness (distribution of lactic acid)
what are the different stretching techniques
- static stretching
- dynamic stretching
- ballistic stretching
- passive stretching
- proprioceptive neuromuscular facilitation stretching (PNF)
- Dural stretching
what are the benefits of stretching
- impacts the effectiveness of your breathing
- impacts on your circulation
- develops an awareness of the different muscle groups
- impacts on your body alignment and posture
- impacts on the efficiency of movement
what do you need to consider to achieve a well balanced meal program
- age
- height
- gender
- body weight
- daily food intake
- food habits or beliefs like vegan, vegetarian, ect.
what do you need to eat to achieve a well balanced diet
- protein (meat, fish, dairy, legumes, nuts, eggs)
- moderate amounts of carbs (potato, wheat, rice)
- moderate amounts of good fats (avocado, nuts)
- include some fats (snacks, oils, dairy, meat, eggs)